NEW DVD RELEASE!

Kettlebell Workshop with Z-Health DVD

Intermediate and Advanced Exercises

This is high quality Glass Master Pressed, Coded for All Regions, and can be shipped all over the world.

Bring this once-in-a-lifetime workshop

with elite female kettlebell instructors Sara Cheatham, M.S., & Lauren Brooks, RKC Team Leader right into your own home!

FEATURING:

-Invigorating & extended Joint Mobility section using Z-Health principles

- Two Intense Follow Along Workouts
- Complex drills and topics that are easy to digest
- Tip pages highlighting the must-knows for each drill
- Bonus section on training during pregnancy
- Easy Navigation Features and Chaptering on both discs

OVER 16 EXERCISES COVERED IN DETAIL:

-Snatches

-Bottoms-up Clean & Presses

-Renegade Rows

-Alternating Double Cleans

-Double Snatches

-Double High Pulls

-Get-ups

-Windmills and MORE!

To attend this workshop live was a $289... and that was a deal! Now you have the chance to bring this uniquely organized DVD in to your own home and watch it at your convenience. We could easily charge over $100 for this 2 Disc DVD set filled with detailed instructions, tips, and workouts. However, we wanted to make it affordable for everyone. We have priced it at only$49.99 which we both feel is a steal with all the valuable content you will be getting.

FREQUENTLY ASKED QUESTIONS

How Many Kettlebells Do I need for this DVD?
There are double kettlebell exercises throughout the DVD and workouts, so two are preferred. However, you can modify if you only have one kettlebell. E-mail me if you need help with modifications: SaraCheatham@hotmail.com

Will this DVD be too advanced if I am just beginning my kettlebell journey?
We cover all of the foundation kettlebell exercises, which are very helpful for beginners. If you would like more beginner kettlebell instruction, check out my first dvd or book (e-book version also available) "Strength by Sara: How to perfect Hardstyle Kettlebell principles using Z-Health concepts"

Because this workshop DVD does have advanced techniques, you may not be able to apply all of it immediately.

Do you ship to the UK, Australia, Canada, or Internationally?
Yes. I've shipped to Australia, Ireland, South America...as well as to Army, Air Force, Coast Guard and Marines all over the world!

I've seen some of these same exercises on other DVD's. Will I be bored if I learn some of the same exercises again?
These exercises are taught in a completely different setting allowing much more detail. You will learn different techniques on this DVD that are not on any other DVD available. The concepts and tips will improve your form and open a whole new door of training for you. It will increase the efficiency of your current workouts, providing improved results.

If your questions have not been addressed here, please e-mail me at SaraCheatham@hotmail.com I'll personally, promptly and gladly answer your questions regarding this or my other products, as well as your training questions.

The reoccurring theme: I'm not your run-of-the-mill "trainer"

All these response come from clients I have worked with one-on-one. Some are from our previous base (remember we're Air Force) and some are from our current base. All, however, are hard workers and still keep in touch with me on a regular basis...whether it be about their training or their life. I'm proud to have them as positive influences in MY life.

1. What do you like most about working with me?

-Detailed explanations and enthusiasm!

-Very easy to follow, always tailoring the exercises and plans to the skill level of the group and the individual members.

-I like how you push me to do better and work harder. Your knowledge about health and willingness to share makes working with you a pleasure!

-Fun and beneficial.

-You're loads of fun, plenty challenging and and very knowledgeable.

2. What do you like least about working with me?

-Distance from personal instruction.

-Not being able to work out with you enough!

-I can't think of a single thing that I like least about working with Sara. She's a great teacher and instructor that goes out of her way to make sure you understand and execute each movement properly.

-There is nothing to dislike

-Getting my ass handed to me by a chick almost literally half my size =P

3. What three words best describe me?

-Enthusiastic, detailed, motivating

-Intelligent, Articulate, Creative

-strong,brilliant, inspiring

-Kind, helpful and gracious.

-smart, strong and fun

4. How do I provide value for you?

-Products and personalized Kettlebell fitness instruction.

-I'd say you've provided me with amazing knowledge that I've incorporated in my daily life (not just exercising) that has increased my flexibility, decreased my pain, increased my strength, and has increased my energy.

-The classes you offer are at a great price giving me the opportunity to attend and learn something I would have otherwise never had the chance to learn about.

-Providing helpful info for overall wellness.

-knowledge and inspiration

5. What do you think I stand for in the community?

-Health, tactical fitness and longevity.

-A healthier, stronger life no matter whom you are, it just takes commitment.

-empowerment, strength, knowledge, and integrity

-A leader, organizer, helper.

-I would say a strong emphasis on fundamentals and proper technique.

6. What do you think my strengths are?

-Persistence.

-You are very apt to teaching anyone whom is interested, you give the same amount of excitement with teaching a new person how to use the kettlebell just as you do with the experienced kettle-heads with whom you know you're able to challenge more and be more creative with.

-You hold yourself to a high standard inspiring those around you to do the same. You seek knowledge and enjoy sharing what you learn with others.

-Personable, real, reserves judgment, optimistic.

-well your strength for starters. Your very approachable and explain things in a way that makes them immediately understandable

7. What do you think others say about me?

-Impressive!

-Nothing but amazing things! You are very knowledgeable and incorporate all you have learned through the RKC and Z-health, to teach others the proper way to use kettlebells and to increase their strength and over-all health safely and reasonably.

-I've heard and read many good things about you. Your passion and devotion seem to be a reoccurring theme.

-All the nice things I say:)

-Probably, "You should come train with Sara. You'll love it!"

8. What do you think I do?

-Teach and train.

-I believe you're someone whom teaches how anyone can properly use the versatile kettlebell to increase their whole body strength, flexibility, and coordination- that they can also do this in the comforts of their own home without paying a ridiculous fee to use a gym! You also reach out to the military community to show them out they can stay in great shape (or even get into better shape) using just kettlebells, that way there is no excuses!

You also teach about how your body and brain are very interdependent on each other, and how we can use this to our advantage to decrease pain and increase strength.

-What don't you do?? Teach, train, lead, seek new and creditable information, befriend clients, work hard.....this list can go on and on. Basically you live what you preach.

-Provide fitness and wellness info and resources.

-Get paid to do something you love

What's it like to train with me?

Check out this client feedback!

1. What do you like most about working with me?

Sara is so knowledgeable it is scary, yet she puts you at ease and makes you work. Her dedication to always improving herself makes you believe you can do that as well.

Getting a real workout that is efficient and educational

You keep me motivated & change up my routine. I get distracted when you're not around.

Extensive knowledge base, professionalism and expertise, individualized instruction

2. What do you like least about working with me?

I cursed her many a day when it was hard to bend over and tie my shoes, but I can honestly say there is nothing I like least about her....maybe just standing next to her cute self makes me feel like a cow sometimes

I'd like to meet more often if I could figure out how!

What's not to like. Okay, I'll be serious. I least like that we're several hundred miles apart and I can't work out with you.

This has been an ideal situation for us, so we don't have any feedback for this question.

3. What three words best describe me?

passionate, supportive, kickbutt

Accurate, Exercise Intelligent, motivated

Smart. Motivated. Goal oriented.

Professional, Knowledgeable, Experienced

4. How do I provide value for you?

You make me surpass my own expectations and made my life healthier

Free classes to try something new!

Offer excellent classes at affordable rates which motivate me to work out regularly. Great video! I also enjoy your blog - esp the day you talked about your eating/grocery shopping habits (it was a long time ago, but I refer to it occasionally.)

You are a highly experienced and knowledgeable trainer providing expert individual and small group training.

5. What do you think I stand for in the community?

healthy living, drive to be a better you and support to make it through tough times

Responsibility and discipline

Pride and service to your country. It's awesome that you PT with the troops - helping them be stronger, better.

You are a kettlebell ambassador who encourages fitness and a better lifestyle.

6. What do you think my strengths are?

knowledge, drive, passion, compassion, humor and the ability to put up with whiny sweaty people who are procrastinators on surveys

Knowledge

Instructing/educating others. Investing in yourself - so that you are a better instructor/educator. You walk the walk, practice what you preach and all that.

See #3, plus you are approachable and flexible.

Take the survey yourself!

Check out my Facebook page for the link.

Training terms you SHOULD know

Nociception

Mechanoreception

Hormone Cascade

Grease the Groove (GTG)

These terms, which may be unfamiliar to you, profoundly effect the rate of improvement and health in the body, systemically. They are HUGELY underestimated, if considered at all in current popular programs/workouts. Let's take a look at how and why each impacts your bottom line of living a more energetic and fulfilled life.

Nociception

"Nociception (pronounced "no see sept shun") refers to a noxious, or uncomfortable, interpretation of a stimulus. This can be anything from tickling to a needle prick- anything that is going to cause your brain to interpret discomfort. Because it is an interpretation, it is individual. Some are not bothered by tickling, some have a higher pain threshold than others. Do not mistake nociception as a blanket term for pain, though. It is anything that makes you personally uncomfortable.

Mechanoreception

This term is often misinterpreted as proprioception. Like nociception, mechanoreceptors interpret stimuli. "Mechano" means movement, and so paired with "reception," this means movement receptor. Mechanorecptors are nerve endings throughout the body that feed information regarding your movement to the brain. It should be noted that there is potential for higher mechanoreceptor concentration in the joints because of their obvious value to your movement map (proprioception).

What do Nociception & Mechnoreceptors have to do with your training, movement and well being? There is an inverse relationship between the two. Meaning, the more nociception you interpret, the less mechnoreceptors you will have. Think about this in terms of arthritis, inflammation of the joints. Arthritis is interpreted as pain with joint movement. This sends the signal to the brain to not move the joints, because it hurts and is uncomfortable. As the joints move less and less, there is less need for mechanoreception, or movement interpretation from the joints (the "don't use it, you lose it" principle). So in fact, the less you move, the less you want to move. If you have less body mapping information to work with, the more pain you interpret and the less enjoyable movement is. It's a downward spiral to uncomfortable, painful living. It can start in one joint and "spread" to nearby joints as you cautiously guard the initial painful site. You can see how this can quickly turn into a losing battle of body-wide pain and immobility.

What can be done to stop the nociceptive cycle and it from spreading? Movement, however small, re-integrates body mapping. So if you haven't worked out or gone to the gym in years, there's no need to jump in head fist now! Too much too soon will only reinforce the negative loop between movement and pain. That's right, DO NOT push through pain!! The answer instead: start small. You now have permission to do just a little and not turn your life upside down starting on Sunday. Five minutes or even just five reps can and will start you down a successful path of healthier movement and living.

Doing a little, quality movement, whatever you choose, will start a new pain management loop, linking movement with feeling good instead of feeling painful and bad. Keep in mind, that when your body perceives pain or danger, you get a flood of hormones (such as adrenaline & cortisol, both a part of the Hormone cascade) that virtually shuts down the purpose of you working out in the first place. When you enter a stressful state during a workout, your body actually thwarts fat loss and protein uptake. This is exactly why you should not jump-in head first into an intense program as if you are 20 years old again. If you push through the pain, you may get results, but you will also get burnt-out and old injuries will again set you back. This change is temporary and you are setting yourself up for yet another cycles leading to failure.

What CAN you do? You have the mindset to start fresh once again. what can you do to really feel like you are moving in the right direction? Grease The Groove (GTG). GTG is a simple (not to be confused with easy) program of 3-5 drills (exercises), 3-5 reps of each, 3-5 sets, 3-5x per week. That's easy enough to remember! When you limit your sets and reps in this fashion, you're still getting in the volume of training, but without running into injury and the typical set-backs you faced in the past. With GTG, your body doesn't go into freak-out mode and shut down lypolysis (fat loss) or muscle building. What can these 3-5 exercises be? Again, keep it simple: A push & pull for the upper body, a push & a pull for the lower body, and maybe even "cardio" of some sort. For example:

Run through these drills 3-5 times throughout the day, or all at once:

Exercise #1: 3-5 Push-ups (this is the "push" for the upper body) Not everyones favorite, but it is always accessible because you only need your body and a little space. You can add a weight vest to this drill or even modify it by lowering to the knees or standing in front of a wall and pushing yourself away from it. There is no reason everyone should not be doing some kind of push-up! If your shoulders give you trouble, bring your hands in so they are under, or in line with your armpits and your elbows are tucked into your sides, next to your ribs. You can also limit your range of motion by reducing the depth you descend. The push-up will work your arms, chest and everyone's favorite: the core...when done properly.

Exercise #2: 3-5 Pull-ups (this is the "pull" for the upper body). Again, people moan that they can't do a pull-up. And again, everyone should be doing some variation of a pull-up. If you're a macho man, you can add a weight vest to this drill as well. If you don't think you can do a pull-up, check out my past article about Greasing the Groove S.M.A.R.T. Style! After public humiliation, I taught myself to do pull-ups and then weighted pull-ups as well. At 115lbs I taught myself to pull an extra 26 pounds. No matter how small or weak you may be now, strength is a skill that you can learn! Anywhere you can find to pull-up, practice! A sturdy tree limb, a tall wall, a door frame or a cheap (around $30) in-the-door system from Target all work nicely.

Exercise #3: 3-5 Squats (this is the "push" for the lower body). Do it with body weight only or add weight using a vest, bar, dumbbells, kettlebells, ammo boxes, your kids...get creative, but remember proper form! Reach your butt and hips BACK to a bench, a seat, the couch, the toilet. Whatever you're reaching to (imaginary or real) should be about a foot-and-a-half behind you. DO NOT SQUAT STRAIGHT DOWN!!!!! Another benefit of doing only 3-5 reps of any drill is that you can actually be conscious of what you are doing and execute it properly! If you can't do squats because you have bad knees, you probably aren't executing the drill correctly. Do yourself a HUGE favor and check out some people doing butt-to-heels squats. This is your ultimate goal, regardless of your age (See: folks of the middle east & orient). Limit your range of motion and gradually increase your depth as you gain strength and confidence. Remember, never move into pain! We're trying to undo years and years of bad habits to get you to stick to an exercise plan.

Exercise #4: 3-5 Deadlifts (this is the "pull" of the lower body). Don't know how to do or even what a deadlift is? You've already been doing it all your life!It's the basic skill of lifting something from the ground using your legs (you may recognize this from the cheesy posters in your place of employment's bathroom or break room). Bring something you want to lift from the ground in close to your body and then lift it. This is a similar movement to the squat, but the load is under you instead of on or above you. Again, get creative: pull up a dumbbell, kettlebell, your kid, a barbell or whatever may be laying around. There are also numerous types and styles of deadlifting, but that's another article. For now, keep your deadlift to the basic sumo-style, with the load directly under your groin then squat to lift it. Remember to stick out your butt just as you did with the squat movement.

Exercise #5: 3-5 minutes of Jump Rope, or another favorite type of "cardio". Don't limit yourself to the dreaded and boring treadmill! If you are doing your push-ups, pull-ups, squats, and deadlifts as a workout all at once, use your cardio to recover and prepare for the next round. You can use this as active recovery between your sets of the above drills by doing something of low intensity such as an easy row on the rowing machine or some yoga moves or joint mobility drills. If you're not doing this a workout all at once, take a three minute walk down the block (hey, smokers take that if not more for a smoke break, why can't you take a hike?!?)

Your workout doesn't have to be complicated and it should not be painful! Make it fun, know your limits, set and work toward goals (lifting heavier, moving faster, increasing your range of motion, reducing your pain scale, lowering blood pressure and cholesterol, training three times a week...) You will find that this pain-free Grease the Groove approach to training will keep you moving toward success steadily and consistently, meaning you won't have to stop and find the motivation to re-start if you hurt yourself or get burnt-out by doing too much too soon. Remember to keep a journal of your progress as personal motivation!

Shoot me your questions & comments! It's always great to hear your feedback and success stories!

Be well,

Sara

Two NEW Strength by Sara Products Coming SOON:

Advanced Kettlebell & Z-Health Workshop on DVD

&

Kettlebell Pregnancy Guide: A Safe Way to Continue Kettlebell Training During Your Pregnancy